New to weight training, bulking diet help please!

[askaz014]

Hey guys,

As stated in the title, I'm wanting to start bulking up but I dont know alot about it.

My stats:

Age: 19

Height: 185cm

Weight: 70kg

Im sick of being small so Im starting to do something about it

I have been weight training for 5 weeks now and seeing result but I want to know if what Im doing is alright and hopefully this is the place to go!

Im a student so im on a tight budget and I only have access to a weights machine.

My workout plan is weights one day, cardio the next, weights, then day off and so on.

I do a basic full body workout in each weights session which lasts about 1hr 15 mins.

My diet varies each day depending on $ but it usually looks like:

Breakfast: 3 eggs scrambles with a banana protein shake or oats with protein powder

Snack 1: either a nut bar or a protein muffin, nuts and a yoghurt pottle.

Lunch: 200g tuna meal and apple

Snack 2: Protein muffin or pre workout protein shake

Tea: Varies depending on $ but usually some meat and veggies.

Pre bed: 1 or 2 glasses of milk

If anyone has any ideas for meals or some advice on what I can do to help with my goal it would be hugely appreciated!

Thanks in advance!

[Monkey Man]

Hey guys,

As stated in the title, I'm wanting to start bulking up but I dont know alot about it.

My stats:

Age: 19

Height: 185cm

Weight: 70kg

Im sick of being small so Im starting to do something about it

I have been weight training for 5 weeks now and seeing result but I want to know if what Im doing is alright and hopefully this is the place to go!

Im a student so im on a tight budget and I only have access to a weights machine.

My workout plan is weights one day, cardio the next, weights, then day off and so on.

I do a basic full body workout in each weights session which lasts about 1hr 15 mins.

My diet varies each day depending on $ but it usually looks like:

Breakfast: 3 eggs scrambles with a banana protein shake or oats with protein powder

Snack 1: either a nut bar or a protein muffin, nuts and a yoghurt pottle.

Lunch: 200g tuna meal and apple

Snack 2: Protein muffin or pre workout protein shake

Tea: Varies depending on $ but usually some meat and veggies.

Pre bed: 1 or 2 glasses of milk

If anyone has any ideas for meals or some advice on what I can do to help with my goal it would be hugely appreciated!

Thanks in advance!

If your trying to bulk up don't do any cardio, if you do your gonna have to eat a lot of food to get any bigger. In saying that it looks like you should be eating a bit more anyway. Looks like your getting a decent amount of protein, just make sure your getting enough carbs (bread/oats etc) throughout the day and fats (nuts/cheese/olive oil).

Basically you need more food than your body tells you it needs in order to gain weight.

Go hard bro, theres a lot of good info on this, and many more forums on the net.

Peace

[Monkey Man]

Oh and I personally wouldn't do a full body workout, train body parts once a week.

You grow outside the gym, not in it.

eg. you could do...

Chest, one day

Back, another

Legs

Arms another day etc...

or, one day 'pulling movements' one day 'pushing' another day 'legs'.

Up to you, I just wouldn't do full body workouts

[askaz014]

Thanks for your reply Monkey Man! Your a champ!

Are carbs a big factor in weight gain? As I have been at it for 6 weeks now Ive had some increase in muscle mass but Ive found that my stomach isnt as tight as what it was when I started! Haha

And no cardio? At all?

Also split up my workout? Ive posted my workout on this page: viewtopic.php?f=8&t=13001

I feel if I split it up, I wont be working as hard? What do you think?

Thanks again for your help man!

[Monkey Man]

Thanks for your reply Monkey Man! Your a champ!

Are carbs a big factor in weight gain? As I have been at it for 6 weeks now Ive had some increase in muscle mass but Ive found that my stomach isnt as tight as what it was when I started! Haha

And no cardio? At all?

Also split up my workout? Ive posted my workout on this page: viewtopic.php?f=8&t=13001

I feel if I split it up, I wont be working as hard? What do you think?

Thanks again for your help man!

That looks good bro, nice split. But i'd make sure you don't put similar muscle groups together days after you work them out eg. shoulders then arms (you generally use triceps when performing shoulder exercises)

And you can do cardio, but make sure you get enough food. Remember you can't build muscle and loose fat at the same time. Either bulk or cut...(to an extent) The only reason you'd do cardio would be for general health, or if you wanted to eat a bit more.

And as for carbs, their your main energy source. If you're putting on weight then chances are your already getting enough of them. Make sure you get carbs and protein after your workout (arguably the most important time to do so)

Where you from man?

[askaz014]

That looks good bro, nice split. But i'd make sure you don't put similar muscle groups together days after you work them out eg. shoulders then arms (you generally use triceps when performing shoulder exercises)

And you can do cardio, but make sure you get enough food. Remember you can't build muscle and loose fat at the same time. Either bulk or cut...(to an extent) The only reason you'd do cardio would be for general health, or if you wanted to eat a bit more.

And as for carbs, their your main energy source. If you're putting on weight then chances are your already getting enough of them. Make sure you get carbs and protein after your workout (arguably the most important time to do so)

Where you from man?

Oh woops, thats my workout each weights session, I havnt split it up at all because 1. I didnt know how to and 2. I felt if I did I wouldnt be working hard enough.

Any ideas for splitting?

And my cardio I think I burn about 350-400 calories each session but now that I think of it I dont replace those at all

Ok sweet as, my diet did consist of more carbs but when I noticed my stomach not being as tight I cut right back on them, which isnt a good idea??

How can I gain muscle with the lowest amount of fat gain? If thats possible or is there a set amount of fat you gain when putting on muscle?

My post workout meal is a banana protein weetbix shake where I have 1 banana and usually 2 weetbix, 30g protein powder and milk to mix.

And from the South Island originally but now living in Auckland. The big smoke haha

[Monkey Man]

That looks good bro, nice split. But i'd make sure you don't put similar muscle groups together days after you work them out eg. shoulders then arms (you generally use triceps when performing shoulder exercises)

And you can do cardio, but make sure you get enough food. Remember you can't build muscle and loose fat at the same time. Either bulk or cut...(to an extent) The only reason you'd do cardio would be for general health, or if you wanted to eat a bit more.

And as for carbs, their your main energy source. If you're putting on weight then chances are your already getting enough of them. Make sure you get carbs and protein after your workout (arguably the most important time to do so)

Where you from man?

Oh woops, thats my workout each weights session, I havnt split it up at all because 1. I didnt know how to and 2. I felt if I did I wouldnt be working hard enough.

Any ideas for splitting?

And my cardio I think I burn about 350-400 calories each session but now that I think of it I dont replace those at all

Ok sweet as, my diet did consist of more carbs but when I noticed my stomach not being as tight I cut right back on them, which isnt a good idea??

How can I gain muscle with the lowest amount of fat gain? If thats possible or is there a set amount of fat you gain when putting on muscle?

My post workout meal is a banana protein weetbix shake where I have 1 banana and usually 2 weetbix, 30g protein powder and milk to mix.

And from the South Island originally but now living in Auckland. The big smoke haha

Have more post workout man, like double haha, honestly thats the most important time to eat (in my opinion)

And its pretty hard, or near impossible to put on muscle without any fat gain, you can minimize fat gain by putting on weight slowly (still a decent amount of food, but only enough to gain say 1 kg a month or so-then most or at least half should be muscle). Since your a newbie you should make decent muscle gains without a whole lot of fat.

Yes replace those calories you burn during cardio!

As for splits, me personally I do a 3 day split

Moday, Back/biceps (pulling movements)

Wed, Chest/shoulders/triceps (pushing movements)

Fri, Legs/abs

I know it doesn't seem like a lot of work, but remember you grown outside the gym

If you perform each set to failure then you should be pretty fucked after about 40 minutes of weight training, no shit.

Think i've covered everything...Have a look around the forum man, especially the diet/nutrition section. And if you want some great info on bodybuilding nutrition look up Alan Aragon. GREAT nutritionist, i've learn't a lot from him

[askaz014]

That looks good bro, nice split. But i'd make sure you don't put similar muscle groups together days after you work them out eg. shoulders then arms (you generally use triceps when performing shoulder exercises)

And you can do cardio, but make sure you get enough food. Remember you can't build muscle and loose fat at the same time. Either bulk or cut...(to an extent) The only reason you'd do cardio would be for general health, or if you wanted to eat a bit more.

And as for carbs, their your main energy source. If you're putting on weight then chances are your already getting enough of them. Make sure you get carbs and protein after your workout (arguably the most important time to do so)

Where you from man?

Oh woops, thats my workout each weights session, I havnt split it up at all because 1. I didnt know how to and 2. I felt if I did I wouldnt be working hard enough.

Any ideas for splitting?

And my cardio I think I burn about 350-400 calories each session but now that I think of it I dont replace those at all

Ok sweet as, my diet did consist of more carbs but when I noticed my stomach not being as tight I cut right back on them, which isnt a good idea??

How can I gain muscle with the lowest amount of fat gain? If thats possible or is there a set amount of fat you gain when putting on muscle?

My post workout meal is a banana protein weetbix shake where I have 1 banana and usually 2 weetbix, 30g protein powder and milk to mix.

And from the South Island originally but now living in Auckland. The big smoke haha

Have more post workout man, like double haha, honestly thats the most important time to eat (in my opinion)

And its pretty hard, or near impossible to put on muscle without any fat gain, you can minimize fat gain by putting on weight slowly (still a decent amount of food, but only enough to gain say 1 kg a month or so-then most or at least half should be muscle). Since your a newbie you should make decent muscle gains without a whole lot of fat.

Yes replace those calories you burn during cardio!

As for splits, me personally I do a 3 day split

Moday, Back/biceps (pulling movements)

Wed, Chest/shoulders/triceps (pushing movements)

Fri, Legs/abs

I know it doesn't seem like a lot of work, but remember you grown outside the gym

If you perform each set to failure then you should be pretty fucked after about 40 minutes of weight training, no shit.

Think i've covered everything...Have a look around the forum man, especially the diet/nutrition section. And if you want some great info on bodybuilding nutrition look up Alan Aragon. GREAT nutritionist, i've learn't a lot from him

Bro you are an absolute legend! Thanks heaps for all your help man!

One last question (sorry about asking so many!) but what variation to my diet and programme would I need to do if I wanted to start cutting?

Thanks again!

[Monkey Man]

Oh woops, thats my workout each weights session, I havnt split it up at all because 1. I didnt know how to and 2. I felt if I did I wouldnt be working hard enough.

Any ideas for splitting?

And my cardio I think I burn about 350-400 calories each session but now that I think of it I dont replace those at all

Ok sweet as, my diet did consist of more carbs but when I noticed my stomach not being as tight I cut right back on them, which isnt a good idea??

How can I gain muscle with the lowest amount of fat gain? If thats possible or is there a set amount of fat you gain when putting on muscle?

My post workout meal is a banana protein weetbix shake where I have 1 banana and usually 2 weetbix, 30g protein powder and milk to mix.

And from the South Island originally but now living in Auckland. The big smoke haha

Have more post workout man, like double haha, honestly thats the most important time to eat (in my opinion)

And its pretty hard, or near impossible to put on muscle without any fat gain, you can minimize fat gain by putting on weight slowly (still a decent amount of food, but only enough to gain say 1 kg a month or so-then most or at least half should be muscle). Since your a newbie you should make decent muscle gains without a whole lot of fat.

Yes replace those calories you burn during cardio!

As for splits, me personally I do a 3 day split

Moday, Back/biceps (pulling movements)

Wed, Chest/shoulders/triceps (pushing movements)

Fri, Legs/abs

I know it doesn't seem like a lot of work, but remember you grown outside the gym

If you perform each set to failure then you should be pretty fucked after about 40 minutes of weight training, no shit.

Think i've covered everything...Have a look around the forum man, especially the diet/nutrition section. And if you want some great info on bodybuilding nutrition look up Alan Aragon. GREAT nutritionist, i've learn't a lot from him

Bro you are an absolute legend! Thanks heaps for all your help man!

One last question (sorry about asking so many!) but what variation to my diet and programme would I need to do if I wanted to start cutting?

Thanks again!

One word. Calories

If you eat more than you need, you'll gain weight, eat less, you'll loose weight

Me personally id keep the protein the same, decrease the fat a little and decrease carbs a fair amount. You really just need to make sure you're eating less than you need if you wana loose weight. But make sure you get protein otherwise you won't maintain all your muscle (same as if you loose weight too quickly-you'll loose some muscle that way also)

Algud bro, I was in a similar position a year ago when I began this bodybuilding journey, theres a shit load to learn, but its a life changing experience (sounds cheesy, but its true)

By the way, i'm also 19 so I can kinda relate to where you are with training and shit

[Damo]

Hey bro, i was in your position about 2 months ago..

I eat a bowl of oats before bed bro, aswell as a couple of glasses of milk aswell , to get those complex carbs in bro . This should keep you going throughout the night !!

[askaz014]

One word. Calories

If you eat more than you need, you'll gain weight, eat less, you'll loose weight

Me personally id keep the protein the same, decrease the fat a little and decrease carbs a fair amount. You really just need to make sure you're eating less than you need if you wana loose weight. But make sure you get protein otherwise you won't maintain all your muscle (same as if you loose weight too quickly-you'll loose some muscle that way also)

Algud bro, I was in a similar position a year ago when I began this bodybuilding journey, theres a shit load to learn, but its a life changing experience (sounds cheesy, but its true)

By the way, i'm also 19 so I can kinda relate to where you are with training and shit

Yea there's heaps of stuff out there, and there is so much more to it than you first expect!

Yea its hard when your a student ae, balancing uni time, study, gym and personal life and on top of that your diet! Tough but not impossible!

[askaz014]

Hey bro, i was in your position about 2 months ago..

I eat a bowl of oats before bed bro, aswell as a couple of glasses of milk aswell , to get those complex carbs in bro . This should keep you going throughout the night !!

Hey man, true that! Whats your diet and training plan looking like? Be good to compare to mine to get more ideas! Im keen to soak up as much info as I can!

And carbs before bed? Isnt that not good? Alot of people say no carbs before bed, instead have cottage cheese and milk

[denzil]

just eat like a stonned deamon would, 6 meals a day, forget about cardio and your abs..train.eat.sleep.repeat

[Monkey Man]

Hey bro, i was in your position about 2 months ago..

I eat a bowl of oats before bed bro, aswell as a couple of glasses of milk aswell , to get those complex carbs in bro . This should keep you going throughout the night !!

Hey man, true that! Whats your diet and training plan looking like? Be good to compare to mine to get more ideas! Im keen to soak up as much info as I can!

And carbs before bed? Isnt that not good? Alot of people say no carbs before bed, instead have cottage cheese and milk

No carbs before beds a myth bro. All that really matters is total calories for the day (calories in vs calories out)

[IamaFish]

Hey Bro - I'm prettty much in the same boat as you(trynah figure out this weight lifting business=])

19

175cm

80kg give or take a few kgs.

ill keep track of your progress, Goodluck bro.

[askaz014]

Hey Bro - I'm prettty much in the same boat as you(trynah figure out this weight lifting business=])

19

175cm

80kg give or take a few kgs.

ill keep track of your progress, Goodluck bro.

Hey bro! Yea theres so much more to it than you think ae! There is heaps of good info on here and heaps of people who are more than willing to help which makes things so much easier! Ive pretty much got it sorted now with everyones help ae!

Good luck to you too man, go hard! Post up your progress too man, everyone here will give advice!